What Tea Is Good for a Sore Throat? 8 Best Teas for Relief

What Tea Is Good for a Sore Throat? 8 Best Teas for Relief

When your throat is scratchy, swollen, or painful, few things feel as comforting as a warm cup of tea. But beyond simple comfort, certain teas contain natural properties that may genuinely help soothe a sore throat, reduce inflammation, and support your body's healing process.

If you've been wondering what tea helps with a sore throat, what tea is best for a sore throat, or what kind of tea is good for a sore throat — this guide covers the best options and explains why they work.

Why Tea Helps with a Sore Throat

Before we dive into specific teas, it's worth understanding why tea is so soothing when your throat hurts:

• Warmth — Warm liquids increase blood flow to the throat area, which helps reduce inflammation and ease pain

• Hydration — Staying well-hydrated is essential when fighting illness. Tea makes it easy (and pleasant) to keep fluids up

• Steam — The steam from a hot cup of tea can help open nasal passages and reduce congestion

• Natural compounds — Many teas contain anti-inflammatory, antibacterial, or antioxidant compounds that actively support throat health

Adding honey to your tea amplifies the soothing effect — honey coats and protects irritated throat tissue and has natural antibacterial properties of its own.

1. Chamomile Tea — The Classic Soother

Chamomile is one of the most widely recommended teas for sore throats, and for good reason.

Why it works:

• Contains anti-inflammatory compounds (like chamazulene and bisabolol) that help reduce throat swelling

• Has mild antispasmodic properties that can ease the tightness in your throat

• Promotes relaxation and sleep, which supports healing

• Caffeine-free, so you can drink it any time of day — including before bed

How to use it: Steep chamomile tea for 5-7 minutes in water just below boiling. Add a spoonful of honey and a squeeze of lemon for maximum throat relief.

Chamomile is an herbal tea, meaning it doesn't come from the traditional tea plant (Camellia sinensis). It's naturally caffeine-free and gentle enough to drink several cups a day.

2. Ginger Tea — The Anti-Inflammatory Powerhouse

Ginger has been used for centuries in traditional medicine to treat sore throats, nausea, and inflammation.

Why it works:

• Contains gingerols and shogaols — powerful anti-inflammatory compounds

• May help fight bacterial infections in the throat

• Creates a warming sensation that eases pain and discomfort

• Helps reduce nausea, which is useful if your sore throat comes with a stomach bug

How to use it: You can use ginger tea bags or make fresh ginger tea by slicing 1-2 inches of fresh ginger root and steeping it in boiling water for 10-15 minutes. Add honey and lemon to taste.

Pro Tip: Fresh ginger root makes the most potent tea, but a quality ginger tea bag works well when you're not feeling up to slicing and dicing.

3. Peppermint Tea — The Cooling Pain Reliever

Peppermint tea has a naturally cooling effect that can temporarily numb throat pain and help you breathe more easily.

Why it works:

• Contains menthol, which has a natural cooling and numbing effect on irritated tissue

• Helps open up congested airways

• Has antibacterial and antiviral properties

• Acts as a natural decongestant

How to use it: Steep peppermint tea in boiling water for 5-7 minutes. Breathe in the steam before sipping — the menthol vapor helps clear congestion.

4. Green Tea — The Antioxidant Boost

Green tea isn't just for everyday wellness — it can also help when you have a sore throat.

Why it works:

• Rich in catechins, which are powerful antioxidants with anti-inflammatory effects

• Contains L-theanine, which supports immune function

• May help gargling — some studies suggest gargling with green tea can help reduce sore throat symptoms

• Provides a gentle caffeine boost when you're feeling sluggish from illness

How to use it: Brew green tea with water at about 175°F (80°C) — not boiling, as too-hot water makes green tea bitter. Steep for 2-3 minutes.

Note: Green tea does contain caffeine (about 25-50mg per cup), so if you're sensitive to caffeine or drinking tea before bed, opt for chamomile or ginger instead.

5. Licorice Root Tea — The Throat Coat

Licorice root tea is a traditional remedy specifically known for soothing sore throats.

Why it works:

• Contains glycyrrhizin, which has anti-inflammatory and antiviral properties

• Creates a soothing, slightly sweet coating in the throat

• May help reduce pain and irritation more effectively than many other herbal teas

• Has been used in traditional Chinese and Ayurvedic medicine for centuries

How to use it: Steep licorice root tea for 5-10 minutes. It has a naturally sweet flavor, so you may not need to add honey.

Caution: Licorice root tea isn't recommended for daily long-term use, people with high blood pressure, or those who are pregnant. It's best used as a short-term remedy when you actually have a sore throat.

6. Honey Lemon Tea — The Simple Remedy

Sometimes the simplest remedies are the best. Warm water with honey and lemon is a time-tested sore throat soother — and you can enhance it with any tea base you prefer.

Why it works:

• Honey coats and soothes irritated throat tissue, has antibacterial properties, and may suppress coughing

• Lemon provides vitamin C, has mild antibacterial effects, and helps cut through mucus

• Together, they create a powerful, all-natural throat remedy

How to use it: Brew your favorite tea (black tea, green tea, or herbal), then stir in 1-2 teaspoons of raw honey and a generous squeeze of fresh lemon juice. Sip slowly.

Pro Tip: Add the honey after the tea has cooled slightly (below 140°F) — extremely hot water can reduce some of honey's beneficial properties.

7. Turmeric Tea — The Golden Healer

Turmeric has gained widespread attention for its anti-inflammatory benefits, and it makes an excellent sore throat tea.

Why it works:

• Contains curcumin, a potent anti-inflammatory and antioxidant compound

• May help reduce swelling and pain in the throat

• Supports overall immune function

• Has antibacterial properties

How to use it: Add 1/2 teaspoon of ground turmeric to hot water or your favorite tea. A pinch of black pepper helps your body absorb the curcumin more effectively. Add honey and a splash of milk or milk alternative for a "golden milk" variation.

8. Slippery Elm Tea — The Traditional Remedy

Slippery elm has been used by Native Americans for centuries as a medicinal remedy for sore throats and coughs.

Why it works:

• Contains mucilage — a gel-like substance that coats and soothes irritated throat tissue

• Creates a protective barrier that helps reduce pain and irritation

• May help suppress coughing

• Gentle and safe for most people

How to use it: Slippery elm is most commonly found in throat-soothing tea blends (like "Throat Coat" varieties). Steep according to package directions, usually 5-10 minutes.

What Kind of Tea Is Best for Your Sore Throat?

The best tea for your sore throat depends on your symptoms:

For general soreness and pain: Chamomile or licorice root tea

For inflammation and swelling: Ginger or turmeric tea

For congestion along with sore throat: Peppermint tea

For a quick, simple remedy: Honey lemon tea with any tea base

For an immune boost: Green tea

For severe irritation or coughing: Slippery elm tea blends

Tips for Getting the Most Relief

To maximize the soothing benefits of tea for a sore throat:

1. Drink it warm, not scalding — Very hot liquids can actually irritate an already sore throat. Let your tea cool slightly before sipping.

2. Add honey — Raw honey amplifies the soothing and antibacterial effects of almost any tea.

3. Sip slowly — Let the warm liquid linger in your throat for maximum contact and relief.

4. Drink frequently — Aim for 3-5 cups throughout the day to stay hydrated and keep your throat soothed.

5. Gargle first — For severe sore throats, try gargling with slightly cooled green tea or warm salt water before sipping your tea.

6. Use quality tea — Higher quality loose leaf tea generally contains more of the beneficial compounds you're looking for. A quality tea makes a noticeable difference in both flavor and effectiveness.

When to See a Doctor

While tea is a wonderful natural remedy, see a doctor if your sore throat:

• Lasts longer than a week

• Is accompanied by a fever over 101°F (38.3°C)

• Makes it very difficult to swallow or breathe

• Comes with a rash, joint pain, or earache

• Includes white patches on the back of your throat (which may indicate strep)

Tea is a comforting complement to proper medical care — not a replacement for it.

Treat Yourself to a Warming Cup

Whether you reach for chamomile, ginger, or a classic honey lemon blend, a warm cup of tea is one of the gentlest ways to soothe a sore throat and support your recovery.

If you'd like to explore premium loose leaf teas to keep in your pantry for wellness and everyday enjoyment, visit our loose leaf tea collection or explore our complete loose leaf tea buyer's guide to find teas you'll love — sore throat or not.

And when you're feeling better, come visit us at The Tea Trolley in Delta, Pennsylvania, for a full afternoon tea experience. There's nothing quite like celebrating good health with a beautiful tiered tea service, freshly brewed loose leaf tea, and homemade treats.

Browse our loose leaf teas/loose-leaf-tea) or reserve your afternoon tea — we'd love to see you.